High fiber diets are linked to improved overall health but especially heart health and is an important part of healthy digestion. The Academy of Nutrition and Dietetics recommends that women aim for 25 grams of fiber per day and men consume 38 grams. However, only 5% of the population meet those numbers.
Types of Fiber
There are two distinct types of fiber, soluble and insoluble.
Soluble fiber slows digestion by creating a gel-like substance that absorbs the water in food. This type of fiber can lead to lower cholesterol and lessen your risk of developing type 2 diabetes. Soluble fiber is found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits like apples, oranges, blackberries and raspberries, and vegetables. It is also found in psyllium, an ingredient common in fiber supplements.
Insoluble fiber doesn’t absorb water from food but instead helps move food through the digestive tract. It can help relieve constipation and lower risk of diverticulitis. Foods high in insoluble fiber are seeds, nuts, dark green leafy vegetables, wheat bran, brown rice and bulgur.
Fiber Supplements
Some people find it difficult to get enough fiber in their diets through food alone and fiber supplements can be a great way to add healthy fiber to your life. Just make sure to speak with your pharmacist and/or healthcare provider before starting a supplement in case it contraindicates with any other medications you may be currently taking.
Getting the right amount of fiber can be difficult but the health benefits are well worth it. Whether it’s reducing your LDL cholesterol, working to prevent type to diabetes by helping lower blood sugar or supporting overall heart health, getting the recommended amount is a great idea, whether from food, supplements or a combination of both.
About RevanRx
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/